October 11, 2020

Gymnastics Warm up
Flexibility Work (13 mins)
⁃ Pike stretch 2 mins
⁃ Half kneeling split butt back (each side) 2 mins
⁃ Low lunge, front knee bent (each side) 2 mins
⁃ Frog stretch 3 mins

Leg Swings (5 mins)
2 x 20 each leg
⁃ Side swings
⁃ Forward
⁃ Back

Skill work
Handstands Week 4!

HSPU with SLOW lower
⁃ 3 sets of 10 reps (can break up sets)
⁃ 3 second lower to touch head, push up
⁃ Rx: piked on box
⁃ Scaled: piked on floor
⁃ Goal: maintain 3 second lower + quickly push up through the press

Wall Walks
⁃ 2 people on the wall at a time
⁃ 3 sets x 2 reps
⁃ Goal: Nose and Toes on wall
⁃ Hollow body position
⁃ Be able to “peek” at your hands

Overhead Hold
⁃ Accumulate 6 minutes, can break up sets, no more than 2 breaks
⁃ Use 2 DB, or barbell as needed

Workout
4 RFT
12 min cap

6 Double Up Burpees
16 Kettlebell Swings (Russian)